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One Small Change: A Powerhouse Pairing

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Food stylist: Jamie Kimm
Prop Stylist: Marina Malchin

Photo by: Antonis Achilleos

Antonis Achilleos

Imagine some classic food pairings: wine and cheese, fruit and nuts, steak and potatoes … iron and vitamin C? For a variety of people, including vegans and endurance athletes, getting enough iron can be a challenge. Even minor levels of iron deficiency can lead to impaired endurance, as well as fatigue, loss of concentration and decreased immune function. While animal-based sources of iron (red meat, poultry, egg yolks and shellfish) tend to be better absorbed than plant-based sources (dark leafy greens, beans, lentils, tofu, some grains and even spices), there are other factors that can improve or inhibit iron absorption.

Things That Inhibit Iron Absorption:

• Natural compounds in some foods called phytates and oxalates can inhibit absorption of minerals. They're present in certain dark leafy greens (spinach and Swiss chard) and in some nuts and seeds (sesame). Interestingly, many of these foods tend to be extraordinarily rich in iron, maybe to combat the effect of the phytates and oxalates.

Through his book and blog, Death of the Diet, Jason Machowsky, MS, RD, CSCS, empowers people to live the life they want by integrating healthy eating and physical activity habits into their daily routines. You can follow him on Twitter @JMachowskyRDFit.